Restless to quiet · Any time

Settle the Mind

For a mind that will not stop circling: a longer exhale, a single syllable and a short silence.

00:00Ready

Sit comfortably before you begin.

10 minutes00:00 left

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The sequence

3 steps, 10 minutes

  1. Extended Exhale

    Inhale four, exhale six, without pushing the last of the air out.

    Read the breath guide →
    4 min
  2. Om japa

    One long soft "oṃ" per exhale. Let each sound fade fully.

    Read the mantra →
    3 min
  3. Sit

    Listen to whatever is left when the chanting stops.

    Open the meditation timer →
    3 min

Why this order

A restless mind rarely responds to instruction. This path gives it two very simple things to do instead: a slightly longer exhale, then one sound.

Notes

  • If thoughts speed up rather than settle, shorten the exhale and stay with the breath step only.
Before you begin

Breathe comfortably—never force, compete, or push through discomfort. Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. Stop immediately and return to natural breathing if you feel dizzy, faint, breathless, numb, panicked, painful, or unwell. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, seek guidance from a qualified healthcare professional before breath retention or unfamiliar breathwork.